210517

CrossFit McComb – CrossFit

Warm-up (No Measure)

* 1:30 Squat Hold

* :30 Samson Stretch (each side)

* :30 Shoulder to Floor/reach through Stretch (http://youtu.be/D0li2U56nO4)

* 10 Active Spiderman + hamstring stretch

* 5 Walk out to Push-Up

* 5 Toe Touch + vertical Jump

* 5 Burpee + Air Squat

KB warmup

BB warmup

Front Loaded (Time)

For Time:

21-18-15-12-9:

Front Squats (115/85)

Kettlebell Swings (53/35)

Lateral Burpees Over Barbell

* Score = Time taken to complete the workout

* 12:00-18:00 workout.

* Loading should allow for 1-3 sets across all movements.

* Aim to clear the first round of 21’s between 3:00-4:00.

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